For women, this becomes a little harder than for men. Different nutrients needs that we have are frequently unmet, making it difficult for us to maintain our physical and mental health.
Winter generally means you don’t receive much sun exposure. We lose access to the natural source of vitamin D as a result. Other than that, the weather makes most of us feel less energy and nutritionally challenged.
The nutrient that your body needs most is vitamin D. This vitamin must be taken in the proper quantity in the winter since the skin requires it.
“Maintaining the optimal level of vitamin D in the body helps prevent the major mortality and morbidity caused by osteoporosis and fractures in women,” stated Dr. Lakshmi.
Sources of vitamin D
By ingesting foods like fortified soy milk, mushrooms, fortified cereals, fortified almond milk, and fortified rice milk, vegans can obtain adequate vitamin D each day.
Cow’s milk, cheese, tofu, margarine, and fruits are excellent sources of vitamin D for vegetarians. Fatty fish, such as swordfish, salmon, tuna, and sardines, must be a part of a non-diet. vegetarian’s
According to Dr. Lakshmi, “This vitamin boosts the body’s immune system and lessens the severity of catching a cold.” Due to the development and growth of the foetus or the baby, it is essential for women who are pregnant or nursing.
sources of vitamin C
Blackcurrants, pepper (red and green), kale, papaya, brussels sprouts, broccoli, cabbage, mange-tout, kiwi, grapefruit, mango, oranges, watercress, raspberries, and tomatoes are the best plant sources of vitamin C. Vegetarians and vegans have many alternatives for keeping the proper balance of nutrients in their bodies. Organ meats, such as those from the pancreas, kidney, heart, and liver, are acceptable for non-vegetarians.
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Iron is in charge of making haemoglobin. If you experience weariness, cold hands and feet, brittle nails, or headaches throughout the winter, adding an iron-rich diet will assist.
Lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, dried apricots and figs, quinoa, and fortified breakfast cereal are some plant-based sources of iron for vegans and vegetarians. Red meat, such as lamb, veal, hog, and goat spleen, can be used as sources for non-vegetarians.